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Components
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Pullups, GHD Sit-ups, Row - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (15/6)
Workout
Pullups, GHD Sit-ups, Row
Warm-up
12 Calorie Row
10 Scap Pull-ups
15 Banded Face Pulls
15 Banded Pull Aparts
10 DB Rows / side (moderate-heavy)
20 Hollow Rocks
1:00 Couch Stretch / side
15 GHD Hip Extensions
10 Wipers / side
10 Scorpions / side
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP of:
5 Strict Pull-ups
8 GHD Sit-ups
12 Calorie Row
Scale so that all movements can be started unbroken for a few rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 15, 2018
Male Clients
1
Brandon
Thorsten
10:30am CrossFit
11 + 5
1st couple rnds C2B
2
Chris
Christian
9:30am CrossFit
10 + 13
2
Craig
Kreinest
9:30am CrossFit
10 + 13
3
Ryan
Figuerado
9:30am CrossFit
10 + 4
4
Scott
Wasowski
9:30am CrossFit
9 + 15
5
Mike
Tighe
10:30am CrossFit
9 + 5
started with rows
6
Nate
Cobb
9:30am CrossFit
8 + 13
7
Fabricio
🦍
9:30am CrossFit
7 + 5
8
Andrew
Grover
10:30am CrossFit
6 + 13
9
Eric
Macpherson
10:30am CrossFit
11 + 0
10
Bill
Curci
9:30am CrossFit
10 + 13
Reg sit-ups (no access to GHD)
11
Private
9:30am CrossFit
10 + 9
12
Ryan
Holcombe
10:30am CrossFit
9 + 6
just below parallel on GHD situps
13
Jet
Javelet
9:30am CrossFit
9 + 1
14
Brandon
Gonzalez
10:30am CrossFit
8 + 0
Female Clients
1
Chelsie
Coughlin
9:30am CrossFit
9 + 0
2
kasey
stark
10:30am CrossFit
8 + 20
Purple & orange band
3
Alissa
Cobb
9:30am CrossFit
8 + 0
thin blue band pu, full ghd
4
ashley
green
9:30am CrossFit
7 + 14
black band pull ups
5
Olga
Marchuk
10:30am CrossFit
7 + 0
6
Theresa
Brinsa
9:30am CrossFit
6 + 13
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